Balanced Plate Dinners: 13 Easy Meals That Show What Half, Quarter, Quarter Looks Like

A balanced plate is simpler than any diet. You do not need to count anything. You just look at your plate. The Harvard T.H. Chan School of Public Health created the Healthy Eating Plate as an easy guide: fill half with vegetables and fruit, a quarter with whole grains and a quarter with healthy protein, cook with healthy oils, and drink water, tea or coffee. Below are 12 real weeknight dinners plated exactly that way, from salmon and broccoli to taco night and even Thanksgiving. No calorie math, no special foods, just a simple picture you can use at home or at a restaurant. Grab a plate and draw an imaginary line down the middle..

This Is What a Balanced Plate Looks Like

Forget counting. Draw an imaginary line down the middle of your plate, and you are halfway to a balanced dinner. Fill that half with colorful vegetables and some fruit. Split the other half between whole grains, like brown rice or quinoa, and a healthy protein, like fish, chicken, beans or nuts. One surprise from Harvard’s Healthy Eating Plate: potatoes and French fries do not count as the vegetable half. Here is the plate in the photo..

You will need: 1 salmon fillet, 1 cup broccoli florets, 1 cup sliced carrots, 1 cup mixed greens, 1/2 cup cooked brown rice, 1 tbsp olive oil, lemon, salt and pepper.

How to make it: 1. Heat oven to 425 F. 2. Roast broccoli and carrots with half the oil for 20 minutes. 3. Add the salmon for the last 12 minutes. 4. Toss greens with lemon and the rest of the oil. 5. Fill half the plate with vegetables and greens. 6. Add rice to one quarter and salmon to the other.

Salmon, Broccoli and Brown Rice, the Classic Balanced Plate

This is the plate most dietitians picture first. Broccoli fills half, a scoop of brown rice takes a quarter, and a piece of salmon takes the last quarter. Salmon brings omega-3 fats, and the broccoli adds fiber and lots of volume. Dinner is ready in about 25 minutes.

You will need: 4 salmon fillets, 1 tbsp olive oil, 1 lemon, salt and pepper, 2 large heads broccoli in florets, 1 cup brown rice (or quick brown rice), 2 cloves garlic.

How to make it: 1. Start the brown rice. 2. Heat oven to 425 F. 3. Toss broccoli with oil and garlic on a sheet pan and roast 10 minutes. 4. Add salmon, season, and roast 10 to 12 minutes more. 5. Squeeze lemon over everything. 6. Plate half broccoli, a quarter rice, a quarter salmon.

Sheet Pan Chicken With Peppers and Quinoa

One pan does almost all the work. Colorful peppers and onions roast next to chicken thighs, and a quick pot of quinoa fills the grain quarter. Cut the peppers big so they get sweet and charred at the edges. Which color pepper do you grab first?

You will need: 6 boneless chicken thighs, 3 bell peppers in strips, 1 red onion in wedges, 2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic powder, salt, 1 cup quinoa, parsley.

How to make it: 1. Heat oven to 425 F. 2. Toss chicken, peppers and onion with oil and spices on a sheet pan. 3. Roast 25 to 30 minutes to 165 F. 4. Cook quinoa while it roasts. 5. Fluff quinoa with parsley. 6. Plate half veggies, a quarter quinoa, a quarter chicken.

Taco Salad Night on a Balanced Plate

Taco night can be a balanced plate too. Make the lettuce, tomato, corn and avocado the big part, add seasoned turkey or beans for protein, and keep the chips or a small tortilla as the grain. Everyone builds their own balanced plate, so picky eaters stay happy.

You will need: 1 lb ground turkey or 2 cans black beans, 1 tbsp taco seasoning, 1 head romaine chopped, 2 tomatoes diced, 1 cup corn, 1 avocado, 1/2 cup salsa, 1/2 cup shredded cheese, whole grain tortilla chips.

How to make it: 1. Brown the turkey with seasoning and a splash of water. 2. Chop all the vegetables. 3. Fill half each plate with lettuce, tomato and corn. 4. Add a quarter of turkey or beans. 5. Add a small handful of chips. 6. Top with avocado, salsa and cheese.

Garlic Shrimp and Broccoli, a 15 Minute Balanced Plate

Shrimp cooks in about three minutes, which makes this one of the fastest dinners on the list. Steamed broccoli fills half the plate, and a small scoop of rice rounds it out. A garlic and ginger sauce ties it all together. Do you like it mild or with chili flakes?

You will need: 1 lb large shrimp peeled, 4 cups broccoli florets, 3 cloves garlic, 1 tsp grated ginger, 2 tbsp low sodium soy sauce, 1 tsp sesame oil, 1 tbsp oil, 1 cup cooked brown or white rice.

How to make it: 1. Steam the broccoli 4 minutes. 2. Heat oil in a skillet and add garlic and ginger. 3. Add shrimp and cook 2 to 3 minutes until pink. 4. Stir in soy sauce and sesame oil. 5. Arrange broccoli around the plate. 6. Add shrimp and a small scoop of rice.

Pesto Chicken With Grilled Zucchini

Grilled zucchini and a pile of greens take up half the plate, pesto chicken takes a quarter, and a little farro or whole wheat couscous finishes it. Pesto brings olive oil and big flavor, so the plate never tastes plain. Great for using up summer and fall zucchini.

You will need: 4 small chicken breasts pounded thin, 1/4 cup basil pesto, 3 zucchini sliced lengthwise, 1 tbsp olive oil, salt and pepper, 1 cup farro or whole wheat couscous, 2 cups arugula.

How to make it: 1. Cook the farro. 2. Rub chicken with half the pesto. 3. Grill or pan sear chicken 5 to 6 minutes per side to 165 F. 4. Grill zucchini 3 minutes per side. 5. Plate half zucchini and arugula, a quarter farro. 6. Add chicken and the rest of the pesto.

Black Bean Burger With Snap Peas and Berries

A homemade black bean burger on a whole wheat bun covers the protein and grain, and crunchy snap peas plus a handful of berries fill the rest. It looks like a fun lunchbox, but it is a full dinner. Kids love dipping the snap peas.

You will need: 2 cans (15 oz) black beans rinsed and patted dry, 1/2 cup breadcrumbs, 1 egg, 1/2 tsp cumin, 1/2 tsp smoked paprika, 4 whole wheat buns, lettuce, tomato, 2 cups snap peas, 1 cup blueberries.

How to make it: 1. Mash beans roughly. 2. Mix with breadcrumbs, egg and spices. 3. Shape 4 patties and chill 10 minutes. 4. Cook in a little oil 4 to 5 minutes per side. 5. Serve on buns with lettuce and tomato. 6. Fill the plate with snap peas and berries.

Baked Cod With Tomatoes and a Side of Veggies

Mild white fish like cod is a great way to start eating more fish. Bake it under a fresh tomato topping, then fill half the plate with roasted carrots or green beans and add a little whole wheat couscous. It is light but still filling, a perfect balanced plate for busy nights. Have you tried cod at home?

You will need: 4 cod fillets, 2 cups cherry tomatoes chopped, 2 cloves garlic, 1 tbsp olive oil, 1 tsp Italian seasoning, salt and pepper, 1 lb carrots or green beans, 1 cup whole wheat couscous.

How to make it: 1. Heat oven to 400 F. 2. Roast vegetables with a little oil for 15 minutes. 3. Mix tomatoes, garlic, oil and seasoning. 4. Top the cod and bake 12 to 15 minutes until it flakes. 5. Cook the couscous. 6. Plate half veggies, a quarter couscous, a quarter cod.

Chickpea Curry With Spinach and a Little Rice

Chickpeas count as protein on the Harvard plate, so this curry makes an easy meatless night. Stir in lots of spinach and serve a small scoop of rice instead of a big bowl. A side of cucumber salad fills the vegetable half. Want more ways to fill up on vegetables? See our volume eating plates.

You will need: 2 cans (15 oz) chickpeas rinsed, 1 onion diced, 3 cloves garlic, 1 tbsp grated ginger, 2 tbsp curry powder, 1 can (14 oz) diced tomatoes, 1 cup light coconut milk, 5 oz spinach, 1 cup brown rice, cucumber.

How to make it: 1. Cook onion in oil 5 minutes. 2. Add garlic, ginger and curry powder for 1 minute. 3. Add tomatoes, chickpeas and coconut milk. 4. Simmer 15 minutes. 5. Stir in spinach until wilted. 6. Serve with a small scoop of rice and sliced cucumber.

Pork Tenderloin, Brussels Sprouts and Barley

Pork tenderloin is one of the leanest cuts of meat and it roasts in about 20 minutes. Crispy Brussels sprouts fill half the plate and chewy barley takes the grain spot. It feels like a Sunday dinner but works on a Tuesday, and it is a balanced plate the whole family will eat.

You will need: 1 pork tenderloin (about 1 1/4 lb), 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp dried thyme, salt and pepper, 1 1/2 lb Brussels sprouts halved, 1 cup pearl barley.

How to make it: 1. Cook the barley. 2. Heat oven to 425 F. 3. Rub pork with oil and seasoning and sear on all sides. 4. Roast pork and Brussels sprouts 18 to 22 minutes until pork reaches 145 F. 5. Rest 5 minutes and slice. 6. Plate half sprouts, a quarter barley, a quarter pork.

Whole Wheat Pasta Primavera With White Beans

Pasta can fit on a balanced plate when you flip the usual ratio. Use more vegetables than noodles, choose whole wheat pasta, and toss in white beans for protein. Zucchini, carrots and peas make it bright and colorful.

You will need: 8 oz whole wheat spaghetti, 2 zucchini cut into strips, 2 carrots cut into ribbons, 1 cup peas, 1 can (15 oz) white beans rinsed, 3 cloves garlic, 2 tbsp olive oil, 1/2 cup grated Parmesan, lemon.

How to make it: 1. Cook the pasta and save 1/2 cup water. 2. Saute garlic in oil. 3. Add zucchini, carrots and peas for 4 minutes. 4. Add beans to warm. 5. Toss with pasta, a splash of pasta water, Parmesan and lemon. 6. Pile on extra vegetables when serving.

Chicken Souvlaki With Greek Salad

Lemon and oregano chicken skewers are easy to grill or broil. A big Greek salad fills half the plate, and a small warm pita or a few roasted potatoes take the rest. Just remember, the Harvard plate does not count potatoes as the vegetable half.

You will need: 1 1/2 lb chicken breast in cubes, 3 tbsp olive oil, juice of 1 lemon, 2 cloves garlic, 1 tsp dried oregano, cucumber, tomatoes, red onion, olives, feta, 4 small whole wheat pitas.

How to make it: 1. Marinate chicken in oil, lemon, garlic and oregano for 30 minutes. 2. Thread onto skewers. 3. Grill or broil 10 to 12 minutes, turning, to 165 F. 4. Chop the salad and dress with oil and lemon. 5. Warm the pitas. 6. Plate half salad, a quarter pita, a quarter chicken.

A Balanced Plate for Thanksgiving

Yes, you can enjoy Thanksgiving and still build a balanced plate. Fill half with green beans, salad and roasted vegetables, a quarter with turkey, and a quarter with your favorite stuffing or a roll. Then go back for a small slice of pie. What is the one side you always take first? Portions that fit you can vary, so talk to your doctor or a registered dietitian about what is right for you.

You will need: Roast turkey breast, 1 lb green beans, 2 cups mixed greens, 1 cup roasted Brussels sprouts or carrots, 1 cup stuffing, 2 tbsp cranberry sauce, 1 tbsp olive oil.

How to make it: 1. Saute green beans in olive oil with garlic. 2. Toss greens with a light vinaigrette. 3. Fill half your plate with vegetables first. 4. Add sliced turkey to one quarter. 5. Add stuffing to the last quarter. 6. Finish with a spoon of cranberry sauce.